12516 “on the 5th day of christmas”
J5 CrossFit – CrossFit
Warm-up
4 rounds
row 10 cal ( yes they count towards five goal)
20 dubs
10 ohs squats with bar
Mobilty
t spine work
ankle work
I: Overhead Squat
get all weights out and then as a team complet the following EMOM.
min 1- 45/35 3 reps
min 2- 30% 3 reps
min 3- 30% 3 reps
min 4- 40% 3 reps
min 5- 50% 3 reps
min 6- 60% 3 reps
min 7- 70% 3 reps
min 8- 70% 3 reps
min 9- 70% 3 reps
min 10- 70% 3 reps
min 11- 70% 3 reps
min 12- 70% 3 reps
DO Not EXXCEED
70% please
II: Metcon (Time)
for time
RX -silver
50 double unders
50 situps
10 dead lift 185/125
40 dubs
40 situps
10 dead lift 185/125
30 dubs
30 sit ups
10 dead lift 185/125
20 dubs
20 situps
10 deadlift 185/125
intermediate – bronze-
singles
155/105
rx + gold
225/155
dubs unbroken
12 min time cap
Extra Credit
please choose 2 of the following
XTRA STRENGTH
1. bench press
4 x 4 @ 75% of 1 rm
2. incline dumbell bench 3x 8
Conditioning
3. 3 sets with 1 min rest of
10 cal on bike
10 bar facing burpee
4. 50 cal row on setting 10
